This study evaluated the effects of 1, 2, 3, 4, 5, and preferred-minutes rest intervals on 3 sets of 90% 1-RM bench press performance. Males (N = 20) with some weight training experience, completed three sets of the resistance exercise to exhaustion twice per week with a minimum of 48 hours between each testing. Rest intervals were followed in randomized order.

It was found that traditional rest intervals ranging from 3-5 minutes and personal preference intervals ranging from 3-6 minutes resulted in optimal performance.

Implication. Rest intervals in very heavy resistance training should range between 3-6 minutes. Personal preference for the interval will facilitate optimal adaptation.